Ronda Rousey MMA weights workouts to help you generate more muscle mass

To have a high-quality fat-reducing, weight training exercise routine using the Kettlebell swing, try out this combination:

Barbell Split Jump

Kettlebell swing

Exercise Ball Dumbbell Flys

Kettlebell swing

Bent Over Row

Kettlebell swing

Weighted Bench Dips

Kettlebell swing

EZ Bar Reverse Grip Barbell Curl

Kettlebell swing

Smith Machine Upright Row

You might need a couple of circuits employing light resistance to start with. Try to evaluate what resistance you will use after 2 warm up sets. You only want small amounts of recuperation between all the activities. Sometimes simply the moving over from one to the other is adequate. Compared with low impact cardiovascular exercise that burns muscle away, utilizing weight this way allows your body to develop muscle size and definition while burning away unwanted fat. There’s no need to work to failure everytime you work out. Just the closing number of reps on the final round is more than enough.

An effective way to develop your butt, quads and hamstrings and simultaneously lose the tummy is to partner the Kettlebell swing with other activities. Let me suggest a good example of a weight lifting exercise routine:

Frog Squat

Kettlebell swing

Plank

Kettlebell swing

Cable Inner Chest Press

Kettlebell swing

Wide Grip Chin Up

Kettlebell swing

Rope Cable Preacher Curl

One Leg Seated Calf Raise

Kettlebell swing

Standing Two Arm Tricep Cable Extension

Kettlebell swing

Kettlebell Bent Press

Kettlebell swing

Cable Upright Row

Kettlebell swing

This is like performing cardio exercise but using more intensity, and even more effective. You only need to have minimal rest between all the exercises. Often simply the moving from one to the other is adequate. This is a great way of developing the glutes and hamstrings in addition to training the rest of your body parts and VO2 max. Don’t rush the workouts. Really concentrate on your thigh muscles, buttocks and hamstrings through heavier weights.On finishing each set of exercises, stop working out for roughly 10-60 seconds after which start another circuit. If you wish to drop the weight, lessen recovery intervals, yet still exercise employing hefty enough weights. For a top to bottom muscle building exercise session, work with around 6-8 reps on every movement and take longer rest intervals in between sets.

If you want a tough exercise regime, have a shot at this:

Kettlebell swing

Smith Machine Squat

Kettlebell swing

Weighted Side Touches

Kettlebell swing

One Arm Dumbbell Row

Kettlebell swing

Cable Reverse Fly

Cable Upright Row

Test yourself by cutting down rest periods between movements while you work through the workout. Get started with 40 seconds for your first circuit and perhaps 15 seconds for your ultimate circuit. If the main goal is to develop the butt muscles and thigh muscles, use working sets in the 4-10 repetition range for the main exercise and 15-30 in the other movements. If you wish to burn fat, decrease rest intervals, yet still train employing heavy enough weight loads.

If you need to increase muscle size and burn fat from the hips, utilize the Kettlebell swing in a challenging circuit like this:

Kettlebell swing

Front Squat To Bench

Kettlebell swing

Decline Cable Flys

Kettlebell swing

One Arm Seated Cable Row

Alternate Dumbbell Reverse Fly On Incline Bench

Smith Machine Shrug

Kettlebell swing

It is simpler to switch between exercises if you’ve got the workout routines arranged in close proximity to one another. You only need to have minimum rest in between all the exercises. Usually simply the moving from one to the other is all you want. Compared with run of the mill cardiovascular exercise which burns muscle away, using weights like this forces your body to develop muscle size and definition while burning fat. To place emphasis on your legs, butt muscles and hamstrings for maximum muscle hypertrophy opt for 5-12 repetitions for the Kettlebell swing and higher reps on the other movements.